The main symptom of a tension headache is a sense of tightness around the head, according to the National Headache Foundation (NHF). Neck and shoulder muscles are often tense and sore to the touch. The headache may last only a few hours, or it may linger for a day or more.

Pain relief

For tension headaches that occur less than three times a week, over-the-counter (OTC) pain relievers such as aspirin or acetaminophen are usually effective. Medications that combine pain medication with caffeine may help some people, but they can be habit-forming. Don’t use any OTC pain reliever more than two or three days a week. That can cause rebound headaches, the NHF says.

Relieve stress

Try relaxation techniques, such as deep breathing, yoga, or meditation. Many people find progressive muscle relaxation helpful. Tense one muscle at a time, then completely release the tension until every muscle in the body is relaxed.

Lifestyle changes

A healthier lifestyle that promotes general good health also may help prevent headaches. Follow a regular eating and sleeping schedule. Regular aerobic exercise, such as walking, swimming, or biking, can help reduce the frequency of tension headaches. If you already have a headache, exercise may help relieve the pain.

A rubdown

Give yourself a massage to relieve tension. Gently rub the muscles of your head, neck, and shoulders with your fingertips.

Hot or cold

Apply heat or ice to sore neck and shoulder muscles. Use a heating pad set on low, a hot-water bottle, a warm compress, or a hot towel. If you use ice, wrap it in cloth to protect your skin.

If you often have tension headaches more than twice a week, see your doctor. You may benefit from taking a preventive medication.